Your breath is one of the easiest and most effective tools you have to bring yourself into the present moment. By controlling your breath, you can send your body the signals it needs to relax and reset.
Most of the time our breathing is shallow and may feel like it is at the top of the chest. In those instances, we are only using three muscles rather than the twelve that we use in a deep full breath. You can create an awareness of the depth and length of your breath, and you will notice that when you take a full breath your rib cage expands from top to bottom, front to back, and side to side. When taking these full breaths your body receives more oxygen, and oxygen is energy.
To control the breath, you have to start by noticing it. Your breath is a great indicator of your current state of mind and body, and very telling of your emotions. How is the quality of your breath when you are happy, agitated, sad, overwhelmed, or in awe? Start small by noticing your breathing patterns a couple times a day, at varying times throughout the day. Building awareness of your natural breath patterns sets the stage to begin short exercises to practice controlled breathing, which helps you take better control of negative emotions and stay calm.
Try this One-Minute Mindfulness Exercise:
- Take a deep inhale slowly through your nose, pausing for just a moment at the top of the breath.
- Exhale as slowly as you can through your nose.
- Repeat a few times for about a minute.
This small exercise is like hitting a reset button for your nervous system. It will bring you back into the moment you are in and help you clear your mind. No matter what state you are in, you can always take control of your breath.
Bringing mindfulness and its benefits into your life doesn’t have to be time consuming, although it does take a little practice. Start small and give it a try.
